i lift weights alot but i cant seem to get my biceps to grow anyone got tips for me?

Answer 1

If size is all you care about, then avoid the advice you've been given in this thread. You don't need to overtrain your arms with 4 sets per exercise, and you definately don't need to overdue the exercises. I've got solid 18 inch arms, and it was acheived by working them out ONCE PER WEEK, 1 to 2 sets per exercise, no more than 3 exercises per body part. You want to lift the heaviest weight you can, for 8-10 repititions, until failure. There is no need for additional sets after that. Warm up sets, cool down sets, supersets--all of that is a huge waste of time. Those bodybuilding techniques were written by chronic overtainers who usually juice.

For biceps, I do standing barbell curls, 8 reps, 1 set. I do reverse ezbar curls, 8 reps, 1 set. I alternate the reverse ezbar curls with hammer curls with dumbells. Concentration curls I alternate with seated dumbell curls.

For triceps (this is important, as this muscle is larger than the bicep), I do tricep pushdowns, over the head tricep extensions, and bardips. With the bardips, you should add weight with a weightbelt until you can only do about 10 reps.

Your muscles will explode, each workout will be very intense, but you'll save alot of time and you won't risk overtraining doing it my way.

Answer 2

The best way to make biceps(that's how it's spelled for the guy who claims he's a trainer) grow is to use heavy weights for low reps but use all 3 of the positions of flexion.Try doing 3 sets of barbell curls after you warm up,3 sets of incline dum bell curls then finish with supinating concentration curls.It's probably best to do them on your back day so you pre-exhaust the biceps from your rowing moves.After you get used to the work out try increasing the sets and using additional exercises.Train any body part intensely only once per week to allow for proper recovery and make sure that you keep your protein intake high.Adding things like dead lift and even squat will make your entire body grow faster because of the stress exerted on the entire body and the increase in the release of growth factors.

Answer 3

If protein isn't in your diet you need to add that beacuse protein is a muscle builder. Without any protein you will have no gains on msucle. Or, try switching bicep exercises because your muscles may have gotten used to your current ones.

Answer 4

Well if you are lifting and eating properly then you are not lifting intensely enough to force the muscle to regenerate. Either lift a higher weight or lift more reps.

Answer 5

its take some time and a good diet of the right food groups when weight lifting and wanting to gain muscle mass. read tips on this site

Answer 6

make sure to work your bicepts pretty heavy...meaning 3-4 sets of about 4 exercises and make sure to do supersets...drop sets and failure sets...focus on rep range of 10-8-6-4-4....and search of u dont kno what those sets are...they r all over....